Best Nutritional Yeast: which one to choose

Have you recently switched to a vegetarian or vegan diet? Chances are, you’re probably looking for protein-rich ingredients to replace meat. While many ingredients like pulses can be an effective supplement for meat protein, these proteins tend to be incomplete, forcing you to get creative in the kitchen. Nutritional yeast, on the other hand, serves as a complete protein, making it a handy ingredient for those looking for an ingredient that scores top marks for taste, nutrition, and convenience.

What is Nutritional Yeast?

Nutritional yeast is a form of deactivated yeast that comes in several varieties. Commonly known as “nooch”, nutritional yeast can be enjoyed as a powder, granules, or in flake form, and makes an easy addition to all manner of recipes. High in B vitamins and loaded with protein, it’s particularly popular with vegetarians and vegans looking to replace meat and dairy in their diet. What’s more, its signature nutty flavor makes it a delicious addition to all manner of dishes.

Health Benefits of Nutritional Yeast

Nutritional yeast isn’t just a vegan-friendly ingredient for those looking to swap out animal products in their diet. In fact, this superfood comes packed with health-enhancing properties that make it a welcome addition to anyone’s daily intake.

Improves Energy Levels

Suffering from low energy levels? Incorporating nutritional yeast into your dishes might help with those lulls. Rich in things like vitamin B12, amino acids, and riboflavin, nutritional yeast can help combat fatigue and raise energy levels, especially if you’ve recently removed animal products from your daily intake.

Helps Manage Blood Sugar Levels

According to some studies, nutritional yeast can help reduce glucose levels. This makes it something to consider if you suffer from diabetes and are looking for ingredients to help manage high blood sugar levels.

It’s a Complete Protein Source

If you’ve recently made the switch to a plant-only diet, you’re probably looking for a reliable source of protein. Many plant-based ingredients need to be combined to produce a complete protein, but nutritional yeast is an effective complete protein in its own right.

Rich in Antioxidants

Nutritional yeast is rich in various antioxidants, including glutathione, which can protect against the impact of free radicals. This can help with cell protection, ward off disease, and stave off the visible signs of ageing.

Can Help Reduce Bad Cholesterol

If you’re currently worried about bad cholesterol, getting equated with nutritional yeast is something to think about. Nutritional yeast is naturally high in beta-glucan, which is scientifically proven to reduce cholesterol levels.

Good Source of Fiber

Looking to increase your fiber intake? Incorporating nutritional yeast into your daily diet is a good way to go. A single 16-gram serving of nutritional yeast contains 3 grams of fiber, which equates to around a tenth of your recommended daily intake.

Boosts Your Immune System

Some studies into the health benefits of nutritional yeast have proven it to be effective at supporting the immune system. Certain types of carbohydrates found in nutritional yeast, including beta-glucan, can help ward off the development of bacteria and stimulate immune cells.

Nutritional Profile

As well as offering numerous health benefits, nutritional yeast is incredibly low in calories and fat. A single 5-gram serving of nutritional yeast contains only 17 calories and a mere 0.2 grams of fat. Perfect if you’re looking for a health-enhancing protein and managing your weight at the same time.

Nutritional yeast is also relatively low in carbohydrates and serves as a rich source of B vitamins. What’s more, a serving of nutritional yeast also comes loaded with essential minerals like zinc and iron.

Main Types of Nutritional Yeast

Nutritional yeast comes in two main varieties - fortified and unfortified. Fortified nutritional yeast contains added vitamins that are introduced during the manufacturing process. The result is a more nutrient-dense ingredient. Unfortified nutritional yeast is unadulterated, containing only vitamins and minerals naturally produced by the yeast as it grows.

Nutritional Yeast Varieties

Nutritional yeast is available in several readily available varieties. Flakes are among the most common types and are regularly used as a stir-in ingredient or seasoning. Powdered nutritional yeast is another option and is particularly useful for working into soups, smoothies, and sauces. Nutritional yeast granules are another option and can be used similarly to powdered yeast.

How to Use Nutritional Yeast

Because of its distinctive umami flavor, nutritional yeast is a versatile ingredient that works well in savoury dishes. Many nooch fans liken nutritional yeast to strong cheese, with salty undertones and a hint of nuttiness. This makes it a good substitute for cheese, filling the gap left behind by go-to dairy products. If you’re looking for a vegan-friendly alternative to your usual mac and cheese, think about combining nutritional yeast with a plant-based milk to create a delicious swap for cheddar sauce.

Want to use nutritional yeast as a topping for your recipes? While nooch flakes can be sprinkled as they are, they lack substance. For more crunch, think about blending nutritional yeast flakes with crushed nuts, dried garlic, and a hint of salt. Perfect sprinkled over vegetables, salads, or pasta dishes.

Looking for more mouth-watering dairy alternatives? Nutritional yeast can be used to enrich vegan alternatives to scrambled eggs. Add nooch flakes, powder, or granules to tofu and scramble in a pan as you would with eggs and seasoning. Delicious served over a slice of toasted sourdough or enjoyed as it is.

Alternatively, think about using nutritional yeast to create flavor-packed pesto to enrich any savoury dish. Simply swap out the parmesan cheese for a generous serving of nooch and blend with green basil, salt, pepper, and a little olive oil.

What Type of Nutritional Yeast is Best?

All types of nooch have a similar nutritional profile. As such, if you’re looking to incorporate nutritional yeast into your diet for health-enhancing benefits, no one type is better than other. Ultimately, it comes down to convenience and how you’re looking to use it.

If you’re looking for something quick and easy to use, nutritional yeast flakes score top marks for versatility. Easily used as a seasoning, flakes can be used to add nutritional value and umami flavor to all manner of dishes. If you’re instead looking for something to incorporate into your cooking, granules are a solid option. A handy stir-in ingredient, nooch granules can be added to liquids to create delicious alternatives to cheese and savoury sauces. Alternatively, there’s nooch powder. Perfect for adding to smoothies and shakes, powdered nutritional yeast is perfect for fortifying your go-to beverages with protein and B vitamins with minimal effort.